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Monday 01.16.17

15
Jan

Monday 01.16.17

“A champion is someone who gets up when he can’t”

Thursday , January 19, 2017 come join us for your first yoga class. Teliah Gienger from Renu will be teaching this class.

Are your heels coming off the ground in your overhead squat? Is it impossible for you to do a handstand because your shoulders are so tight? How are your pistols? Can you get down there? Practicing basic yoga poses like downward facing dog, warrior two, and pigeon (just to name a few) help reinforce external rotation of the hip and shoulder necessary for many basic movements of CrossFit. Performing these yoga shapes consistently helps improve your overall mobility.

Saturday, January 21, 2017. We will be having our in house competition, fun will start at 9 and should be done by 1.  Cost is $20. Please sign up at the gym with one of your coaches. If you are doing our nutrition program, your fee for the nutation program covers this already, but still put your name on the white board.

Saturday , January 28, 2017. 10% off until Christmas for our Weight Lifting Seminar Click Here for all the details. If you are looking to improve  your olympic lifts and learn from some of the best in the industry you aren’t going to want to miss this.

Prep Work
Monday
500m Row-Moderate pace, get warmed up
2X10 Goblet squat 53/35
2X30 Pigeon stretch

WOD
A.
Back squat
Build up to a heavy single
15 min

B.
“Fran”
21-15-9
Thrusters 95/65
Pull ups

If you have done this a number of times and are faster then around 3:30- swap it out for

“Heavy Fran”
21-15-9
Thrusters 135/95
C2B Pull ups

C.
3 min Cool down on bike
2X1:00 Banded lat stretch
2X1:Couch stretch

Cool Down
Mobility
Post results

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